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JUICEMAhi^
POWER OF
JUICING
THE
NEW YORK Tims
BESTSELLER-
OVER 1/2 MILLION
HARDCOVER
COPIES SOLD!
il/
^^
'J- r _
w^:^^. \
i^- i
•
SATIN SKIN JUICE
Snappy gingerroot's the secret ingredient here, uiced with j
• WINTER'S TONIC •
'
AM JUICE-
A super Immune-booster, thanks to the potent juices of
carrots, celery, beet greens, wheatgrass, and parsley. No
wonder it's rated trIple-A!
O
VSARNER BOOKS
If you purchase this book without a cover you should be aware that
this book may have been stolen property and reported as "unsold and
destroyed" to the publisher. In such case neither the author nor the
publisher has received any payment for this "stripped book."
www . wamerbooks.com
20 19
ACKNOWLEDGMENTS
Acknowledgments vi
CONTENTS
freshly made and mixed with apple juice. By the way, Carrot-
Apple Juice is my personal all-time favorite!
*
And there is lots, lots more. Turn to Chapter 5, 'Fruits
—
and Vegetables and Why They Are So Good for You."
Here I discuss many of my favorites and why they are perfect
for juicing. Each entry includes the unique health benefits of
each fruit and vegetable as well as practical buying and storing
information. The next chapter is on vitamins and minerals,
and it provides a handy cross-reference for the nutrients found
in the fruits and vegetables discussed in Chapter 5 while
supplying you with a good understanding of these often baf-
fling body builders.
2 Introduction
—
introduction 3
I think juicing is a magnificent way to feed the body with
4 Introduction
I
JUICEMAN
This was how I spent the 1950s and 1960s. As I got better
known and as public consciousness rose about the value of
a healthful diet, my style of living became a little easier. I
began appearing on television shows, which in those days
were mostly live. It was on a variety show one day in 1961
in Cincinnati, Ohio, that I, who was bom John Kordich,
became "Jay the Juiceman." A fellow named Paul Dixon
had a very popular local morning show that featured regional
talent and short spots on a number of topics. The department
14 V/hy Juice?
When we eat and vegetables, our bodies extract
fresh fruits
as liquid what they need from the fiber, which passes on to
the lower digestive tract. For all intents and purposes, the
extracted liquid is juice, containing the same elements as the
made from fruits and those made from vegetables. When most
people purchase a juicer they immediately start juicing fruits.
After all, they are used to drinking orange juice and apple
juice and are eager to sample the "real" thing. Believe me,
nothing compares with apple juice from the juicer —
it tastes
even more intensely of the apple than the actual fruit. But as
delicious as fruit juices are, I tend to be a fruitarian when I
eat and a vegetarian when I juice. There are a few reasons
why I drink more vegetable than fruit juice, and conversely
why I eat more fruits than vegetables.
First, vegetables are harder to digest when eaten whole.
They tend to be bulkier and break down more slowly in the
body than fruit does. When I drink vegetable juice, my body
absorbs the food immediately.
Second, vegetables are the building blocks of life, respon-
sible for strong, healthy muscles, tissue, glands, and organs.
By consuming vegetables in juice form, I am assured that I
get nearly 100 percent of the available nutrients, particularly
the minerals.
Third, whole fruits are more easily digested than vegetables
are and are a good source of fiber. And whole fruits are a lot
easier to eat than whole vegetables. You won't have trouble
eating a couple of apples in one day, but you may not want
to eat a dozen or more carrots. Also, fruits such as pears and
apples contain a lot of pectin, a digestive aid that helps reg-
ulate the body, and pectin is best absorbed by eating the fruits
whole.
16 Why Juice?
Finally, fruits arc the revitalizers and cleansers of the body.
Although I do drink fruit juices for quick energy, a lift first
thing in the morning or during the day, I munch mainly on
fresh fruits — apples,
peaches, berries, or melon. As I will
repeat throughout the book, I drink two glasses of fruit juice
with either.
Leafy greens such as spinach, parsley, lettuce, and sprouts
(especially wheatgrass, which you can sprout at home, see
pages 190 to 191) are vitally important. Melon juices (in-
cluding cantaloupe, honeydew, and watermelon) and pine-
apple juice are especially healthful and effortless to prepare.
They can be juiced with the rind, seeds, and all to provide
the maximum nutrition available from these sweet, juicy
fruits. Finally, citrus juice is a terrific source of vitamin C,
a very necessary vitamin our bodies do not store and therefore
must replenish every day.
your hair shine, your breath fresh, and your entire system so
regulated you will never have to give it another thought. Colds
and flu become fewer and farther between; many people report
that arthritic joints loosen with renewed flexibility; and gums
and teeth become less prone to bleeding and cavities.
And there's more. Research has shown that beta carotene
plays a significant role in the prevention of many diseases,
in action, it works as an antioxidant, neutralizing harmfully
charged molecules known as free radicals. In doing this, beta
carotene protects the invaluable genetic blueprint inside each
cell, which translates to healthy cells with far less possibility
of developing maligntmcies.
Today, the established medical community urges everyone
to consume more vegetables with beta carotene as a guard
against an array of cancers. Carrots are a great source of beta
carotene, as are the cruciferous vegetables: broccoli, cabbage,
cauliflower, spinach, Brussels sprouts, kale, greens, water-
and rutabagas. The American Cancer Society
cress, kohlrabi,
recommends three or four servings of these vegetables every
week. The society states that the crucifers "might reduce the
incidence of colon, stomach and esophageal cancers. In an-
imals, these vegetables have inhibited the effects of carcin-
ogens." Who can argue? I believe juicing is the ideal way
18 Why Juice?
to consume these valuable vegetables raw and in quantity so
that the important nutrients get right to work.
Chlorophyll is another element that has been proven val-
uable to man. Found only in plants, chlorophyll appears to
combat tumor growth, particularly in the lungs, by working
on the adrenal glands and cleaning the lymph nodes, and
enriching the blood and freeing clogged arteries. Try as we
may, we cannot duplicate chlorophyll in the laboratory. But
you can get sufficient chlorophyll in green leafy plants such
as spinach and broccoli.
These are only a few of the ways juices made from fresh
vegetables and fruits can enhance your life and help prevent
a series of ailments, some deadly serious, others merely un-
pleasant. Beginning on page 140, I alphabetically list the
fruits and vegetables I prefer for juicing. Read this section
to learn about how to buy and store each item, and also to
understand each one's special healthful benefits. Beginning
on page 210 I describe the numerous health problems that
are helped or sometimes prevented simply through a healthful
diet of juice and raw fruits and vegetables. And perhaps most
important, beginning on page 32, I have provided more than
a hundred recipes for fresh, delicious fruit and vegetable
juices that will ultimately benefit your good health.
And that is all there is to it — there are no tricks, no special
formulas to buy, no foreign foods to seek outweird shops, in
no pills, no powders to mix with water. I advocate eating
foods easily found in every supermarket, farm stand, and
greengrocer in the land.
Easy? Sensible? Delicious? You bet!
3
SETTING UP A
NATURAL KITCHEN
and bottles and discard any herbs and spices that are older
than three or four months.
Grow your own sprouts (page 1 86) and wheatgrass (page
190). Sprouts are a terrific source of nutrition and could not
be easier or less expensive to grow. Involve your children;
they will get a kick out of this. Wheatgrass is a bit more of
an undertaking than sprouts, but given wheatgrass's health
benefits, it is worth it to make space for the growing trays
in the pantry or comer of the kitchen.
APPLIANCES AND
EQUIPMENT FOR A NATURAL
KITCHEN
While some appliances in the kitchen will become practically
obsolete once you begin juicing, others will assume new !
able. During the more than forty years I have been lecturing
and demonstrating how to juice, I have operated nearly three
hundred different machines and none has changed my mind
about the superiority of The Juiceman® juicer. But since more
important than a juicer is the juice, I hope you will be inspired
to buy a good juicer and start on the path to a healthier diet
and a more vigorous life-style.
The difference between the price of juicers should be based
on the size of the juicer's motor. A more expensive juicer
should have at least a Vk horsepower electric motor capable
Clean the juicer after every use, otherwise the pulp will
harden on the parts and make them slightly more difficult to
clean. Depending on your schedule, clean the juicer once,
twice, or more every day. Remember, I am not saying you
have to clean it between juicing different types of juice: If
you are making carrot juice and your spouse or child wants
apple-pear juice, make both and then clean the juicer.
To clean the juicer, dismantle the removable parts and rinse
them under running water. If you have a spray attachment
on the sink, it works well for this. There is no oil or sticky
sugar that needs to be scrubbed away with detergent —
clear
water works just fine. The mesh screened basket usually re-
quires a little scrubbing with a brush or soft, soap-free pad.
Every few days I recommend soaking the parts in a two-to-
one solution of dishwashing detergent (I use Shaklee auto-
matic dishwashing concentrate Basic D) and chlorine bleach
mixed into a sinkful of hot water. I use about a half cup of
detergent and a quarter cup of bleach. If you leave the parts
in this solution overnight, carrot and other stains will come
right off with only a little rubbing. Be sure to rinse the parts
thoroughly before re-assembling the juicer.
OTHER EQUIPMENT
Although the juicer is the most important piece of kitchen
equipment for the juice diet, other items are also essential
and still others are terribly helpful. I will list the equipment
I find useful here in alphabetical order. Depending on your
style of cooking and diet, you will find some more indispen-
sable than others. I do not suggest anyone try to get along
without knives and a cutting board.
\
The Juiceman's Power of Juicing 27
learned how produce for the amount of juice
to ''eyeball" the
you are making, though you may decide to keep it on the
counter to weigh other foods such as grains and flour.
These few utensils and appliances will make the juice diet
easy and pleasurable. I urge you to arrange your work space
so that everything is easy to reach —no need for clumsy
maneuvering to pull a mixing bowl or blender canister from
the back of the closet. Clean out drawers and cupboards; re-
organize the refrigerator; buy some handsome baskets and
bowls to hold fruits and vegetables for easy access to them
and also to keep them in plain view so you can enjoy their
pretty colors and shapes. And children automatically gravitate
to these types of food when they are out on display. I promise,
the sounds of the knife chopping and the juicer juicing are
sure to become the best parts of your day.
1 he recipes are the heart and soul of this book. And hk*
anything with a lot of heart, they are generous, forgiving
and flexible. In other words, use the combinations of fruiti
and vegetables that follow to make delectable, frothy juices
and then, when you are ready, experiment on your own with
similar combinations. For example, if you have a whole pint
of strawberries and a pineapple but no apples, juice what you
have. Don't worry that you cannot make the juice I call
Tropical Sunset. Devise your own delicious drink. If you
have only three carrots and the recipe says to use four, make
the juice anyway. Or perhaps the idea of juicing blueberriei
with kiwi and apples appeals to you. Why not? Try it.
GREEN JUICES
The exception "anything goes'' philosophy is "green
to this
vegetable juice. Always, always, always mix green juices
with a more palatable and milder juice such as carrot or apple
otherwise you may experience temporary gastric discomfort.
Green juices are made from nearly anything green: spinach,
broccoli, kale, lettuce, wheatgrass, parsley. Celery and cu-
cumbers are exceptions. Only a quarter of the glass should
be filled with green juice. The rest must be carrot or apple,
or sometimes celery. Also, do not drink more than four ounces
of beet or two ounces of wheatgrass juice at one time.
To juice leafy vegetables such as lettuce, parsley, spinach,
and greens, bunch the leaves between your fingers and push
them into the hopper, using the plunger to push them all the
way into the juicer. To juice sprouts, wrap them in a lettuce
or cabbage leaf and push the whole packet into the juicer.
When juicing soft foods such as berries, pears, and greens,
it's a good idea to juice the firm fruits or vegetables, such as
carrots and apples, first and last. That way the softer food
will not clog the juicer as the firmer produce flushes it out.
Use apples to "clean" the juicer between different juice rec-
ipes. This is not a substitute for washing the juicer with water
after using it, but this does eliminate the necessity of doing
it when making a variety of different juices at one time.
I suggest here and in other places in the book that you wash
the produce as soon as you get home from the market and
then store it properly so it is ready to juice when you are
ready to juice it. Unless it is organically grown, be sure to
use a gentle, biodegradable natural cleanser to rid the food
of harmful pesticide and other chemical residue. (See Chapter
3, "Setting Up a Natural Kitchen," and Chapter 5, "Fruits
and Vegetables —
and Why They Are So Good for You," for
more information on buying, washing, and storing fruits and
vegetables.)
FRUIT JUICES^
i
34 The Recipes
Remember to wash and scrub all produce well. Read Chap-
ter 5 for information on how to prepare specific fruits for
juicing. Be especially careful about pineapple skin and melon
rind. If the fruits are not organic,
skin.
' ^
"" —
do not juice the rind or
2 apples
i orange
in the juicer.
36 The Recipes
APRICOT AMBROSIA
Apricot-Grape-Pear Juice
4 apricots
I (3-ounce) bunch of green or red grapes,
preferably organic, with stems
i pear
name. Well, it does the trick every time. And you knov/
what —rsome people have told me it them ward
helps
off cavities too! Try adding a little apple juice for more
complex flavor.
38 The Recipes
BROMELAIN PLUS
Pineapple Juice
40 The Recipes
THE CAPE CODDER
Apple-Cranberry Juice
3 apples
I cup cranberries
42 The Recipes
CRANBERRY-GRAPE-
PINEAPPLE JUICE
One serving about 8 ounces
I cup cranberries
I (4-ounce) bunch of green grapes,
preferably organic, with stems
I ( I
-inch-thick) pineapple round,
preferably organic
DAWN PATROL
Orange Juice
2 to 3 oranges
44 The Recipes
Orange-Grapefruit-Lemon Juice
(alkaline drink)
!A grapefruit
Wlemon, with the skin
2 to 3 apples
I pear
46 The Recipes
EVE'S PROMISE
Apple-Pomegranate Juice
I grapefruit"
48 The Recipes
FRUIT COCKTAIL
Orange-Lime Juice
I orange
Vi lime, with the skin
V2 cup sparkling mineral water, chilled
Orange slice for garnish
I large orange
Vi lime, with the skin
Va cup sparkling mineral water
Orange slice for garnish
50 The Recipes
GEORGIA PEACH COOLER
Peach-Orange Juice
I peach
1 orange
Va cup sparkling mineral water
2 slices of lime for garnish
2 apples
t pear
I -inch knob of gingerroot
52 The Recipes
GRAPE-PINEAPPLE PUNCH
One serving about 8 ounces
a candy.
54 The Recipes
HONOLULU-CALIFORNIA
CONNECTOR
Pineapple-Strawberry Juice
I ( I
-inch-thick) pineapple round,
preferably organic
8 strawberries
4 apples
Va lemon, with the skin
Crushed ice
56 The hecipe,"
THE KEY WESTER
Grapefruit-Pineapple-Apple-Lime Juice
(calcium drink)
Va grapefruit
I ( I
-inch-thick) pineapple round,
preferably organic
I apple
I small slice of lime
58 The Recipes
LINDA'S MORNING
__ SUNRISE
Grapef^t-Orange-Strawberry Juice
6 to 8 strawberries J
Peel the grapefruit and the orange, leaving on as
much white pith as possible. Cut or break the grape-
fruit and orange into segments. Process the fruit in
the juicer.
I mango
Va lemon, with the skin
V2 cup sparkling mineral water
Crushed ice
I
60 The Recipes
MIAMI COOL
Pineapple-Orange Juice
le sorving abi^ut
V
The fresh taste of Florida fruit starts the day right Try
it over ice wher) the temperature rises. The drink also
I
'( has great "Art Deco" color. The next best thing to a
trip to the Fontainebleau Hotel.
I ( I
-inch-thick) pineapple round,
preferably organic
^^ I orange
in the juicer.
I ( I
-inch-thick) pineapple round,
preferably organic
Vi pink grapefruit
62 The Recipes
NEW ENGLAND CHARMER
Apple-Cranberry-Grape Juice
2 apples
I cup cranberries
\
I (4-ounce) bunch of green or red grapes,
) refera bly organic
64 The Recipes
PARTY-TIM E COCKTAIL
Pineapple-Orange-Lemon Juice
I
PASSION COCKTAIL
Pineapple-Grape-Strawberry Juice
I ( I
-inch-thick) pineapple round,
preferably organic
I (4-ounce) bunch of green grapes,
preferably organic, with stems
6 strawberries
66 The Recipes
PEAR-APPLE COCKTAIL
One serving about 8 ounces
2 pears
i apple
Va lemon, with the skin
Edible flowers for garnish (optional)
Crushed ice (optional)
if desired.
I persimmon
I orange
68 The Recipes
i
PINEAPPLE-CHERRY
SMASHER
Pineapple-Lime-Cherry Juice
2 ( I
-inch-thick) pineapple rounds,
preferably organic
1 lime, with the skin
2 to 3 whole, pitted cherries for garnish
Vi cup pineapple chunks for garnish
i
PINK FLUSH
Pink Grapefruit-Apple Juice
Vi pink grapefruit
2 apples
70 The Recipes
ROSY RICKEE
Orange-Pineapple-Raspberry Juice
(alkaline drink)
I orange
I ( I
-inch-thick) pineapple round, preferably
organic
Vi cup raspberries
/^Apple-Strawberry Juice
8 strawberries
72 The Recipes
SINGING APPLE JUICE
Apple-Ginger Juice
4 apples
I-inch knob of gingerroot
8 strawberries
2 (4-ounce) bunches of green or purple grapes,
preferably organic, with stenris
74 The Recipes
SUMMER COOLER
Orange-Lime-Peach Juice
I orange
Vi lime, with the skin
I peach
Va cup sparkling nnineral water
Crushed ice (optional)
76 The Recipes
TRIPLE P JUICE
Persimmon-Pineapple-Pear Juice
I persimmon
I ('/2-inch-thick) pineapple round,
preferably organic
I pear
One sip of this and you will swear you are in the
islands. The juice from the flesh inside the bumpy, stiff,
I ( I
-inch-thick) pineapple round,
preferably organic
I passion fruit
I small or Vi large papaya
I small nectarine
78 The Recipes
TROPICAL SUNSET
Pineapple-Apple-Strawberry Juice
I ( I
-inch-thick) pineapple round,
preferably organic
I Red Delicious or other sweet apple
t 6 strawberries
f the skin. Cut the round into strips. Cut the apple
i into narrow wedges. Process the fruit In the juicer.
80 The Recipes
WINTER'S FOE
Pineapple-Tangerine Juice
82 The Recipes
AAA JUICE
Carrot-Celery-Apple-Beet-Wheatgrass-
Parsley Juice
3 carrots
I stalk of celery
I apple
Vi beet with the greens
Vi handful of wheatgrass
Vi handful of parsley
2 carrots
I (3-inch) wedge of red or green cabbage
4 stalks of celery
84 The Recipes
ANTI-ULCER CABBAGE
COCKTAIL
Tomato-Cabbage-Celery Juice
Vi tomato
1 (4-inch) wedge of green cabbage
2 stalks of celery
6 carrots
Vi green bell pepper
86 The Recipes
BLOOD REGENERATOR
Carrot-Spinach-Lettuce-Turnip-Parsley Juice
5 carrots
6 spinach leaves
4 lettuce leaves
•A turnip
4 sprigs of parsley
2 to 3 carrots
V2 cucumber
Vi beet with the greens
88 The Recipes
BONE-BUILDING TONIC
Carrot-Kale-Parsley-Apple Juice
5 to 6 carrots
4 kale leaves
4 sprigs of parsley
Vi apple
6 carrots
Vi parsnip
QO The Recipes
THE BROCCOLI CHEER
Carrot-Broccoli-Apple Juice
4 carrots
3 to 4 broccoli florets with stems
Vi apple
McGregor,
5 carrots
10 spinach leaves
4 turnip leaves
4 sprigs of watercress
92 The Recipes
CARROT-BROCCOLI JUICE
One serving about 8 ounces
6 carrots
3 broccoli florets with stems
5 carrots
2 stalks of celery
Large handful of parsley
94 The Recipes
CARROT-BEET JUICE
One serving about 8 ounces
6 carrots
Vi beet with the greens
4 to 5 carrots
I (4-inch) wedge of green cabbage
96 The Recipes
CARROT-CANTALOUPE
COOLER
One serving about 8 ounces
4 carrots
About 6 ounces of cantaloupe (approximately
Ve cantaloupe)
4 carrots
2 cauliflower florets with stems
I Golden Delicious or other sweet apple
Handful of parsley
98 The Recipes
CARROT-CUCUMBER
JUICE
(alkaline drink)
day.
4 carrots
•A cucumber
4 carrots >^
4 carrots
2 apples
^> M A; a>.i
For vigor, for health, for looking and feeling great, here
is a fabulous drink. Chicago is a high-energy town —
and this is a high-energy juice.
6 carrots
Vi beet with the greens
3 sprigs of parsley
5 carrots
Vi apple
'/2-inch knob of gingerroot
Handful of parsley
\A4 make this drink for our sons when we feel they
have not had enough raw salad. Of course, we also
niake sure they get plenty of fiber.
4 carrots
1 beet wjth the greens
7 to 8 lettuce leaves
or
2 to 4 Swiss chard leaves
meal.
6 to 7 carrots
Handful of spinach
and apple.
5 carrots
I (3- inch) wedge of green cabbage
•/2 apple
For dear eyes that don't look red or irritated, try orie
of these juices.
6 carrots
I large handful of collard greens or kale
or mustard greens or parsley
J JO The Recipe:^
I
satisfying.
4 to 5 carrots
I (3-inch) wedge of green cabbage
7 to 8 lettuce leaves
This won*t keep the snow from the roof forever, but
4 carrots
2 stalks of celery
Handful of spinach
Handful of parsley
5 to 6 carrots
Handful of alfalfa sprouts
4 lettuce leaves
/ 14 The Recipes
HIGH-POTASSIUM DRINK
Carrot-Asparagus-Celery Juice
4 carrots
I to 2 stalks of asparagus
I stalk of celery
5 carrots
1 apple
Handful of parsley
JAY'S SECRET
Carrot-Celery-Parsley-Garlic Juice
6 carrots
2 stalks of celery
Handful of parsley
2 cloves of garlic
the juicer.
Try t/7/s refresher or) hot summer days when the gar-
den's tomatoes are at their peak. The cucumber is a
natural coolant and mixing it with the other ingredients
is smashing,
Try this if you feel a little queasy. You'll feel like danc-
ing! This is great before plane trips, boat cruises, and
roller-coaster rides!
5 carrots
4 sprigs of parsley
lA potato
4 sprigs of watercress
I small cucumber
4 carrots
3 kale leaves
Va green bell pepper
4 carrots
2 to 3 cauliflower florets with stems
Vi leaf of bok choy
4 carrots
I apple
4 to 5 lettuce leaves
3 ounces of string beans
(approximately Va cup)
3 ounces of Brussels sprouts
(approximately 3 to 4 sprouts)
6 carrots
5 sprigs of parsley
2 ( I
-inch-thick) pineapple rounds,
preferably organic
2 stalks of celery
4 carrots
I beet with the greens
Large handful of spinach
4 carrots
2 to 3 strips of red bell pepper
Vi handful of parsley
5 carrots
I apple
Va beet with the greens
5 carrots
I appie
'/2-inch knob of gingerroot
6 carrots
Vi green bell pepper
Plus
Handful of kale
'A handful of spinach
V2 handful of turnip greens
or
Handful of spinach
V2 handful of kale
Vi handful of turnip greens
or
Handful of turnip greens
Vi handful of kale
Vi handful of spinach
4 carrots
I apple
Vi beet with the greens
Handful of parsley
6 carrots
I ( I -inch) slice of sweet potato
4 apples
2 stalks t celery
the juicer.
you bring it home, and so much better for you and your
family. (Many of the better supermarkets are now setting
aside special sections for organic produce.) There are two
kinds of organic produce: certified organic and transition or-
ganic. Certified organic vegetables and fruits are grown in
soil thathas not been exposed to pesticides for three years
or longer. Transition organic produce is grown by farmers
who are changing their growing methods and halting the use
of sprays and other pesticides but have not yet met the three-
year standard. Organic fruits and vegetables may not have
the same bright color or perfect shape as nonorganic, but that
is nature's way. In this case 1 prefer substance to form.
Beginning with fruits, I list some of my favorite fruits and
vegetables tc juice. With each one I outline its essential health
benefits and provide you with shopping and storing tips. This
is not an exhaustive list and some of your favorites may be
missing, but each fruit and vegetable included here has a
special place in my heart and contributes in its own way to
vigorous health and general well-being. I hope you will try
them ail, and experiment with others. 1 suggest that before
setting out for the market you read the advice 1 give on
organizing fresh produce in the natural kitchen (pages 21 to
22). With few exceptions, which are noted in this chapter,
washing and drying fruits and vegetables right after you get
home is the best way to make sure you will follow the juice
diet. Juicing is so much easier if you are organized, and the
number one way to ensure this organization is to have the
produce clean, dry, and ready the minute you feel the urge
for fresh, frothy juice.
For over a hundred recipes using these fruits and vegeta-
bles, turn to page 32, where you will find delicious, healthful
juices that will start you on the path to a more vigorous life.
FRUITS
As I've stated elsewhere in the book, fruits energize and
leanse the body. For many beginning juicers, fruits are more
gel to remove toxins from the intestines and at the same time
stimulates peristaltic and bowel activity. The potassium am
phospho nis in app le s help flush t he kidney s^and control diges^
[
use old, disfigured, rotten fruit. Why should they care? They
filler the juice and then boil it so that the consumer never
clear. Buying and storing: Look for firm, crisp apples with-
out soft spots or bruises. Soft, mealy apples do not juice well.
Rinse the apples in cool water if they are organic or soak
them in a biodegradable produce wash if they are not. Dry
the apples well and store them in the crisper drawer of the
refrigerator. Do not worry too much if you cannot remove
all the wax; peel the most offensive waxed apples and juice
the others so that the skin (and any wax) end up in the pulp
receptacle.
doing so, if only this fantastic fruit were in season all year
long. The shiny, dark red to almost black orbs of sweet flavor
are packed with minerals and vitamins and, once the pits are
removed, make wonderful juice. Darker cherries contain
more iron, magnesium, and potassium than lighter ones, and
all are good sources of silicon and provitamin A. There i^
J
so me evidence that black che rry juice helps prevejU^Jhe^
buildu p of plaq ue^andjh^elbre fs a deterrent to toothdecjy^
C'hemes are oFlhe sameTamily as^aches,^apricots, and
plums, which explains their center pit. Most are available
only in the early summer, peaking in July. Remove the pit
before juicing either by slicing the cherry in half and lifting
it out or by using a cherry pitter, a handy, inexpensive gadget
easily from the flesh. These are tart, very juicy, and have
lotsof seeds. Tangelos are the largest of this variety, as they
are a hybrid fruit of tangerines and other citrus fruits. The
best are called mineola or red tangelo and are a product of
crossing a tangerine and a grapefruit. Buying and storing:
All members of this family of citrus fruits should be bought
in season, stored at room temperature or in the refrigerator,
and eaten within a week of buying. You can juice them, and
they need to be peeled first, but they are best when you eat
them.
vitamin C and very juicy. The outside of the small, oval fruit
is brown and fuzzy; inside the flesh is sherbet green with
edible jet-black seeds. The flavor of kiwi has been compared
to a combination of strawberries and pineapples. Cut the
unpeeled fruit into pieces and juice them. Fantastic! I espe-
cially like to combine grape and kiwifruit juices in equal
measure. Buying and storing: Buy firm kiwis that give
slightly when pressed. They should not be rock-hard. Store
them in the refrigerator, where they will keep for more than
a week.
j|
ail sizes, although I prefer the larger varieties which often
are juiciest. Haitian and Central American mangoes are in
H the markets as early as January, with the Florida crop taking
! over in the summer. The smooth skins are yellowish green,
sometimes with a rosy hue. Ripe fruit yields slightly when
pressed, as an avocado does, and the stem end should have
abundant sweet fragrance. If there is no aroma, there is prob-
ably flavor. Avoid fruit that is bruised, too hard or too
little
VEGETABLES
Before beginning my discussion of vegetables, I want to reit-
erate three points:
First, I tend to be a vegetarian when I juice, a fruitarian
when I eat. This does not mean
do not enjoy fresh, frothy
I
fever. Buying and storing: Look for smooth, firm beets. Soft
or shriveled beets may be woody and tough. I try to buy
small beets, as they tend to be young and tender. Store them
in the refrigerator or a cool room such as an unheated pantry
or cellar.
you can. If you eat it, eat it raw for fuller benefit of its valuable
nutrients and fiber, even though it will not provide you with
the same concentration of beta carotene, vitamins, and min-
erals that juicing will. You can consume far more in a single
serving when you juice and will reap the benefits sooner.
Buying and storing: Select heads with tightly clustered tops
and no yellow florets. The stalks, which should be juiced
right along with the clustered tops, should be firm with nice
green leaves. Old broccoli has limp, woody stalks.
late 1940s when Dr. Garnet Cheney, who at that time headed
the Cancer Division of Stanford Medical School in Palo Alto,
California, invited me to instruct him and other doctors on
the proper way to juice. Dr. Cheney was in the process of
researching the value of glutamine in healing stomach ulcers.
He theorized that stomach ulcers might be precursors to colo-
rectal cancer. Working with sixty-five volunteers, all of whom
suffered from stomach ulcers, we began intensive cabbage
juice therapy. Each subject drank a quart of cabbage juice a
day. Because the concentrated juice resulted in so much gas-
tric upset, we changed the formula to cabbage-celery-carrot
juice.Within three weeks, all but two of the patients were
healed and the two holdouts had only minimal symptoms.
Today research is under way investigating this amino acid's
or apple.
soaking times).
Drain the water from the jar and put the jar in a dark
place such as a cool kitchen cupboard. Rinse the leg-
umes, seeds, or grains every 12 hours, always returning
them, drained, to the dark cupboard. When they begin
to sprout, to develop "tails" of greenery, place the jar
in the sun so that the sprouts develop chlorophyll (see
the chart for the number of days required for sprouting).
Grain and legume sprouts are ready for eating when
a little green appears. Seeds require more greenery,
about 1to Vi inches.
1
to cover for 12 hours. Pour off the water and let the
berries drain for another 12 hours. Rinse the berries
two to three times during this period to prevent them
from drying out.
Fill one tray with the soil-peat moss mixture and
spread it evenly to a depth of 1 inch. Spray or sprinkle
the soil with water to dampen it thoroughly. Do not
soak the soil.
Spread the drained wheat berries evenly over the soil.
Cover the planted tray with the second tray upside
down. Leave the covered tray alone for three days.
On the fourth day, lift off the top tray and water the
sprouting wheatgrass. Set the uncovered tray in sun-
light, if possible, and water it once a day for three days.
On the seventh day the grass will be 3 or 4 inches high
and ready for harvesting.
VITAMINS
Vitamins fall into two categories: and water-
fat-soluble
soluble. Fat-soluble vitamins are stored in the body and uti-
lized as needed. Water-soluble vitamins are not stored and
must be replenished every day. Vitamins A, D, E, and K are
fat-soluble; the vitamin B complex and vitamin C are water-
soluble.
FAT-SOLUBLE VITAMINS
WATER-SOLUBLE VITAMINS
the only sources are animal products, but you can get suffi-
cient B,2 —
and you need only minuscule amounts in nu- —
tritional yeast and fermented food like tempeh, a traditional
Asian staple.
The rest of the components of the B complex are readily
available in leafy greens and it is extremely rare for anyone
to suffer from a deficiency of any of these.
MINERALS
Humans cannot assimilate minerals unless they first are pro-
cessed through plants, and the best way to do this is by eating
a lot of vegetables and fruits —
or better yet, by juicing a lot
of vegetables and fruits. What follows is a glossary of most
of the essential minerals and trace elements that, if you eat
a balanced diet of whole foods, fresh fruits and vegetables,
and nutrient-rich juices, your body will never be without.
cium that ebbs and flows from our bones throughout life.
Besides calcium building strong bones, it also helps reg-
ulate the heartbeat and aids blood clotting. And it stimulates
enzyme activity for digestion of fat and protein.
I cannot emphasize enough how important calcium is.
Drink calcium-rich juices regularly. Eating the same foods
does not supply nearly enough of the mineral. As well as the
leafy greens I've already mentioned, try juicing sprouts, wa-
tercress, mint leaves (I really like spearmint-apple juice),
wheatgrass, and barley greens.
especially when
it knocks out the potassium-sodium balance,
FIBER
day with a piece of whole fruit. Let's face it, eating several
pieces of fruit through the day is more palatable and easier
than eating a plateful of parsley or twenty to thirty carrots.
I probably have not eaten more than one hundred carrots in
my entire life —
but I have juiced almost one million. Every
now and then I eat a little coleslaw or dip a cucumber slice
in vinegar and chew it very well. Otherwise, I get my fiber
from fruits, baked potatoes now and then, brown rice, le-
gumes — and more fruits.
13 y now you are well aware that fresh juices made from
healthful fruits and vegetables provide the body with an as-
tounding array of nutrients. Almost before our digestive sys-
tems kick in, the nutrients in the juice we drink go to work
protecting and strengthening our every living cell. These cells
may be in our skin, hair, bones, or teeth. They may be part
of our internal organs, heart, or brain. All are synergistically
important to good health.
However, as carefully as we try, we are not always in good
health. Wintertime and closed rooms bring colds and flu; old
sports injuries can flare up as uncomfortable arthritis; our
mouths develop painful canker sores; constipation causes gas-
tric distress; weak, aging bones become osteoporotic. Other
afflictions interfere with everyday life, too: insomnia, acne,
fatigue, headache, tooth decay, bleeding gums, and hair loss.
At different times in our lives we may suffer from weight
gain, loss of energy, or anxiety. As each birthday passes, we
may worry about losing hair and gaining wrinkles. And there
are more serious diseases that touch far too many of us, such
as heart disease, cancer, and diabetes.
—
COMMON AILMENTS
Common ailments are the everyday irritants of living. Not
allof us are affected by every one of them, and those that
do plague us do it at different points in our lives. I feel the
various fruits and vegetables recommended for juicing help
reduce or relieve these common problems or ailments and
contribute to a more joyful and energetic life.
FLU. All the citrus juices are good for relieving the symptoms
of flu, but I particularly likecreamy orange juice (page 44),
and tangerine juice. When I feel the aches and pains of flu
coming on, I drink a big glass of cranberry juice right away
and often the symptoms disappear. Both apple-cranberry
(page 41) and Cranberry-Grape-Pineapple (page 43) are ex-
cellent choices as are juices containing a little ginger or garlic.
tically ruins the idea of travel for many people. But some
travelers report no motion sickness at all if they drink a juice
with ginger in it just before departure. I suggest Ginger Jolt
(page 52) or Cholesterol-Lowering Cocktail (page 104).
a strong immune
system. Try Jay's Secret (page 1 18). Onion
juice can help too. You can use onion juice in place of garlic
juice in the recipes I've given —
or develop your own. Wheat-
grass juice helps strengthen the immune system as well. Try
AAA Juice (page 83).
(page 88).
STOMACH ULCERS.
Drinking juices containing cabbage
or potatoes may relieve the discomfort caused by ulcers. Try
the Anti-Ulcer Cabbage Cocktail (page 85) or Idaho Trail-
blazer (page 116).
8
JUICE AS A WAY
OF LIFE
MAKING CHANGES
Many readers may decide from the very
start that they have
little extreme as mine but nevertheless
interest in a diet as
want to eat more healthfully. For these people, I recommend
a goal of consuming 50 percent of their food raw. This may
seem like a lot at first, and it may take a while to build up
to, but trust me, it will seem reasonable very quickly. If the
50 percent diet is designed to include three or four juices,
most people will discover that before they know it, they are
sneaking up on a diet that is 60, 70, and even 80 percent
raw. Why? Because they will begin to feel so healthy, so full
of energy and renewed vigor, that a glass of carrot juice will
be far more appealing than an ice-cream cone or a
cheeseburger.
^
in place of your usual fare, start eating raw vegetable
include fish, eat the very freshest you can find and steam,
bake, or broil it to avoid adding extra fats.
I suggest consuming most of your daily food intake in the
give up cooked food. 1 hope you will cook far less than you
used to, and perhaps as the months and years go by, you will
find yourself relying very little on the stove and oven. But
for many people, cooking is an integral and pleasurable part
of life.
FOODS TO AVOID
I openly admit that I would prefer to call this section "foods
to eliminate," but being realistic and respectful of your very
personal likes and prejudices, I suggest only that you cut back
on the following foods.
All of us are raised on certain foods that may play an
important role in family traditions or that we find particularly
comforting. Do I forgo the turkey with all the trimmings at
Thanksgiving? You bet I do, but that does not mean I expect
everyone to. Do I crave hot chocolate after a day on the ski
slopes? Not at all; I_warm up with a cup of hot herbal tea,
but you may look forward to the sweet, chocolaty drink all
the way down the mountain. What I hope is that you will
consume these things in moderation.
syrup as a sweetener.
of caffeine.
don't turn on the faucet and fill a glass with water for drinking.
Instead, I get almost all the water I need from juice and raw
fruits and vegetables: pure, unadulterated, natural water fil-
tered through the live cells of living plants. When I drink
water, I drink bottled distilled or mineral water. I suggest
you do the same, or buy a good-quality filter your sink.
for
In my opinion, much of the water in the public water
systems is not fit for human consumption. It is overtreated
with chemicals that can endanger your health. What is more,
a percentage of lead may leach out into household water from
old pipes and solderings, which is a potentially dangerous
situation. Use tap water only for bathing and washing dishes
and clothes. For cooking and brewing herbal tea, I suggest
steam distilled water. If you are concerned about the lack of
minerals in distilled water, rest easy. Juicing provides ample
minerals.
THE IMPORTANCE OF
EXERCISE
The fact is, my no matter how many glasses of carrot
friends,
Juice you drink in a day,if you don't get up and move about,
A WORD ON FASTING
Every so often I fast. It is usually once a week and I never
give up juice completely for that twenty-four-hour period. I
drink Waldorf Salad Juice (page 138) to maintain the sodium-
potassium balance the body needs. During these fasts I dilute
the juice by half with distilled water so that it is easier on
the system.
Why do fast? I I believe it cleanses my body
and refreshes
my soul. Fasting, with its long and sometimes tumultuous
history, is currently in some
disrepute with the established
medical community. Nonetheless, many people fast. Cer-
tainly a day without solid food does no harm if you are —
healthy to begin with. (Obviously diabetics and anyone suf-
fering from ill health should not fast. Everyone should consult
his or her doctor before fasting.)
When you integrate juice into your regular daily diet and
life-style, promise you will feel better, look better
I — and
unwanted pounds will melt away. Why? The answer is sim-
ple. Fruit and vegetable juices are essentially fat- free, have
very few calories, and while supplying you with all the nu-
trients your body needs, also satisfy hunger pangs and crav-
ings for sweets. An 8-ounce glass of fruit juice contains about
a hundred calories; a glass of vegetable juice about half that
amount.
you will feel better, will prefer healthful foods to junk foods.
Best of all, once you reach your desired weight, the juices
will help your system maintain its perfect balance of nutrients
so that you will not be tempted to overindulge in fat-laden
foods and consequently avoid the cycle that happens with
nearly every "diet" in the world: The pounds you worked
so hard to shed creep back on.
DO NOT FORGET TO
EXERCISE
Using juices to help curb the appetite and ultimately let you
lose weight is effective only if you include some exercise in
your life. This is particularly important for anyone leading a
that do the damage. Toss pasta and rice with slightly cooked
vegetables, fresh tomato sauce, or vinegar, garlic, a little
olive oil, and fresh herbs. Put a dollop of nonfat or low-fat
juices into mydiet both now and after the baby is born when
I am nursing.
A: Absolutely. Now is the time to pay close attention to
nutrition for you and the baby. Fresh, delicious, wholesome
juices are terrific sources of vitamins and minerals — without
unnecessary and sugars
fats —
and they taste wonderful. I do
not recommend juices as an alternative for prenatal vitamin
supplements. Your body needs a wide range of nutrients at
this crucial time and the supplements are designed to meet
your very special needs. But try drinking fresh juices in place
of the coffee, tea, and alcohol you have given up during these
nine months. Make a big glass of carrot-apple-parsley (page
117) or orange juice in the late afternoon when you feel in
need of a pick-me-up. Continue this practice during nursing
to supply your body and your baby with valuable nutrients.
Always consult your doctor before changing your diet in any
way.
A: No, it has oxidized and lost its food value. After about
twenty-four hours of storage, it may become toxic. This is
why the government requires commercial canneries to pas-
teurize juices so that their shelf life is extended. Freshly made
juices are the absolute opposite of day-old juices; they are
much better for you.
before so that the inside liner gets nice and frosty (like a
frosted beer mug). Just before leaving the house, pour freshly
made juice into the thermos right up to the lip it's important —
not to leave an air pocket. Screw the top on the thermos
holding it over the sink since the full jug will probably ov-
erflow a little. If you leave any air in, it will warm up and
the juice will lose some of its potency. If possible, store the
thermos in the refrigerator at the office. Drink the juice all
at once or share it with a co-worker. Do not drink a little and
recap it. You might consider buying two small thermoses so
you can enjoy wholesome juice in the morning and afternoon.
milk.
restaurants where the chef may use heavy cream sauces and
serve a lot of meat and poultry. I usually order a salad, such
as spinach salad without the eggs and bacon. I either bring
my own organic apple cider vinegar to dress the salad or
request the oil and vinegar in cruets and make my own dress-
ing. Fresh lemon juice is a good choice too. Plain rice is
usually readily available in restaurants. And many restaurants
will serve you a plate of steamed vegetables with a plain
baked potato on the side. If you eat fish, ask for broiled fish
without sauce. Eat the bread without butter. Avoid dessert
and drink seltzer or mineral water with a twist of lemon or
1 teaspoon honey
'A teaspoon vanilla extract
2 tablespoons nonfat dry milk
2 ice cubes
INDEX
Index 263
1
264 Index
1 1 1
Index 265
1 1
266 Index
3 3 9
Index 267
Cherries, cherry juice, 1 46- Cooked foods, cooking, 229-
147. 247 230. 233. 246-247
The Arouser, 38 Copper. 201
Pineapple Smasher, 69 Cranberries, cranberry
Chicago Winter Tonic, 03 1
juice. 151-152
Children. 254-256 buying and storing of, 1 52
Chlorine, 160. 165. 174. 180, The Cape Codder. 41
181.212-213 Grape-Pineapple juice. 43
Chlorophyll. 18, 156, 179. 181. New England Charmer. 63
186. 189 quininic acid in. 151.212
Chocolate, 232-233 Creamslcle in a Glass, 257
Cholesterol. 1 76, 1 98. 220. Crimson Song, 105
231. 232,234. 235,252 Cruciferous vegetables. 1 8,
268 Index
1
Index 269
3 2
270 Index
6 5 7 8 9
214 135
Infertility. 204. 206 vitamins and minerals in. 18.
Inositol, 197 I>5-I96, 200, 205-206
Insomnia, 94, 156, 173,215, The Key Wester. 57
232 Kidneys. 151, 152, 155. 157.
Intestines (bowels), 153. 159, 163. 164-165. 181, 189,
164. 170. 181. 184. 189. 215. 221.238
206.215 Kitchen, 20-31
index 271
1 9
272 Index
55 1
Index 273
3
274 Index
6
Index 275
33 1
Raw 225-226
foods, 207. blemishes on, 86. 206. 2 1
276 Index
4
Index 277
,
278 Index
vegetable sources of, 164, Weight loss, 70, 173-174, 239-
165, 166, 167, 169, 170. 243
175. 176, 178, 179, 182. Wheatgrass, wheatgrass
183. 184. 187, 188, 199- juice, 17. 189-192. 198.
200 201.202
Vitamin D, 194, 195-196. 207 AAA Juice, 83
Vitamin E, 194, 195-196 amount to drink at one time,
Vitamin K, 194, 197 33
buying and storing of, 192
Waldorf Salad Juice, 138 growing of, 22. 193-194
Water, 235 mixing with other juices. 33
Watercress^ watercress Winter's Foe. 81
juice. 18. 189.201 Work, taking juices to, 25 1
-
The Bunny Hop, 92 252
Lxing Tonic. 23 1
Index 279
Please send me
your stories of how juicing has changed your
hfe. If you have
lost weight, improved your health, increased
your energy, etc., I want to hear from you!
Jay Kordich
The Juiceman
655 South Orcas, Suite 220
Seattle, WA
98108
or wnte to:
The Juiceman
655 South Orcas, Suite 220
Seattle, WA
98108
''RAW JUICES ARE THE RICHEST
SOURCE OF VITAMINS, MINERALS
AND ENZYMES IN OUR DIETS...(
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